View Full Version : diet help please

05-20-2012, 12:37 PM
So just got back in the gym after a year break made decent gains this month switching up diet but just kinda been estimating, trying to calculate the specifics and hoping someone can look over my diet and give me the OK.

185 lb / 84 Kg 16% BF

2367 calories needed to maintain, 1894 to cut, 2840 to bulk

277 protein
126 fats
420 carbs. Per day

I guess my main concern is 420 carbs seems like a lot and doesn't seem to be anywhere close to 40 40 20 did I do something wrong? Also if I dropped it down to 300 or so carbs and dealt with energy loss as my sole way to cut cals for losing weight would that be ok? Got my routine down, if someone could help me with this last step id be grateful.

side question
1) how long does casein take to digest? Would it be beneficial to ever wake up in the middle of night to reintake?

Thanks everyone, glad I found this forum

05-20-2012, 12:39 PM
The macros you list total over 3,900 calories and the question you ask about casein implies that you know nothing about nutrition or even common sense.

To start learning the basics about nutrition, please see:


05-20-2012, 12:41 PM
edit: Pug beat me to it.

3922 calories?

Why are you eating so much if you only need 2840 calories to bulk?

05-20-2012, 12:41 PM
Damn it beat me to it lol

05-20-2012, 01:09 PM
A ha! So that was my problem. I just calculated the calories using the formulas and then used the recommended multipliers (ex 1.5 g protein per lb) without consulting the calories. I'll recalculate and post an update, and if you guys can recheck i'd appreciate thanks guys.

And yes I am totally new to the diet aspect which is prolly why I never got to where I wanted to be despite working out hard.